1) warmup: 500m row, pawu
2) single leg RDL practice, empty bar
3) deadlift - work up to 5rm (60,90,100,130,140 kg)
*up 10 kg from last session
4) KB walking lunges, rack position - 10 steps each arm, at each weight (16,20,24,32 kg)
1800
1) 2 laps barefoot jog
2) sprint prep drills - A skips, 4 way cocky walks
3) 5-10-5 drills
4) lateral agility drills - 90 degree take offs
5) 10 minute emom: 100 yard sprint
- Notes: Pr on my 5 rep conventional deadlift. Took video, and although it felt difficult and slow it looked pretty good. Still have weight in the tank. Sprint work was good and it has been a while. Need to include more lateral work in my programming. It always makes my hips feel good.
- Body: Beginning of the week...well rested and ready to get after it. Starting up personal training clients this week as well, so will be in the gym pretty regularly from now on.
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